by Joyce V Harrison

Created on: July 12, 2009

Normally, you breathe through your nose. The air flows through the mouth and into the lungs. If any part of that path is narrowed, you can snore. Studies estimate that 45% of men and 30% of women (www.medicinenet.com) do so on a regular basis. While it can take place anytime during sleep, researchers consider snoring most common during the REM (Rapid Eye Movement) stage when the brain signals muscles to relax.

Snoring is simply turbulence in the air that causes tissue to vibrate. The vibration can come from allergy swelling, enlarged tonsils, the shape of your soft palate or uvula, or even from the tongue.

There are some things you can do to help you stop snoring.

1. Drinking

Because it's a depressant, alcohol can relax you. That relaxation includes the muscles of your throat. Limit your alcohol before going to bed and lessen your chances of snoring. If you drink a glass of milk to induce sleep, you should know it may also produce a mucous that in turn congests your throat. So it's best to avoid dairy products ahead of turning in.

2. Eating

If you're overweight, that could be a factor in snoring. Exercising to bring your weight down will reduce the problem. Even if you're not overweight, enjoy your snacking (especially rich foods your body has to digest) well ahead of your bedtime. Also avoid sleeping pills.

3. Smoking

Yes, this is one more reason to quit. Besides stopping, exercise is a good way to improve your breathing.

4. Sleep Habits

If you usually sleep on your back, change to sleeping on your side. If you alter your schedule, that is the time you usually go to bed, you will also be more likely to snore. Try to be consistent. Another suggestion from www.webmd.com is to sleep with your head tilted up about 4 inches by adjusting your bed or using more pillows.

5. Devices

You can choose from a number of products designed to prevent snoring. They range from nasal strips available at your pharmacy to dental appliances that require custom fitting. Your doctor may prescribe a steroid inhaler or recommend a nasal spray if allergies contribute to your snoring. For extreme cases, surgery may be the only way to correct the problem.

The whole idea is to breathe freely so you and whoever occupies the bed with you can get a good night's sleep. You want to wake up feeling rested and refreshed and not have to yawn your way through the day.

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